Skill Practice
Snatch
1-1-1-1-1-1-1
You can increase weight each round, but focus more on technique
WOD
21-15-9
- Power Snatch
- Power Clean
M-95 W-65
or
15-12-9
- Power Snatch
- Power Clean
M-115 W-75
or
9-7-5
- Power Snatch
- Power Clean
M-135 W-95
Use the same bar for both movements
WOD: 8:52 (15,12,9 @ 67#)
Skill work: up to 57# snatch
WOD: 10:47 (15-12-12 @52#)
Skill Work: pulling too early (thank you Chris for the camera assistance), so there’s something to work on 🙂
WOD: 5:34 (9-7-5 Snatch, 15-12-9 PC, 77#)
Tried to find a balance between snatch weight and PC weight with reps that would keep me moving the whole time. Probably could have done 21-15-9 on the PC.
segment pulls (pause at the knees) with straight arms (no high pull)…
Segment pulls… so much fun? 😛
failed on 135 ps. still figuring it out
wod: 8:38 @ 115, 9/7/5 for PS and 15/12/9 for PC
on 7/6/2014
ps to 165
C rx 6:23
WOD: 10:19 @ 117 lbs, 15/12/9
Snatch: worked up to 65 kg x 1
Also, weighted pistols up to +55 lbs x 1 per leg
11:11, 21.15.9, 25#/47#
Snatch up to 173 yesterday
WOD: 6:41 C, RX
9:20 B 65#
Snatch: worked up to 111 (wimped out at 121)
WOD: 9-7-5 reps…4:38 rx
Damn, awesome time Taylor!
Awesome!
Snatch: 87# PR!
WOD: 6:36 (75#) (9-7-5 power snatch, 15-12-9 power cleans)
Snatch : 65# PR!!!!!!
no WOD
Go, Martha! Go, Martha! Go, Martha! Awesome work!!!!
Snatch: 135 pr! finally…
10:34 (b)
Snatch: worked up to 71# (PR?)
WOD: 9:58 (15-12-9, 57#)
WOD 9:57 21/15/9 rx
Snatch: 72#
WOD: 5:20 9/7/5 @ 95#
Snatch: worked at 57# the whole time
WOD: 9-7-5 with 67# snatch and 89# power clean. Snatch technique definitely needs more work.
Time was 8.39
Just form work pre-WOD
WOD: 6:22 B Rx
Snatch: up to 77# comfortably
WOD: 9:55 @67#B
Muscle up practice with Joyce and Kyle. Trying out a different technique.
Power Snatch: worked up to 115#, failed at 135# (need to work more on over head squats before I can do a full snatch that is greater than my power snatch)
WOD: 14:30 @ 115# – B – Rx (spent 75% of my time on the power snatches, breezed through the power cleans….plus I like to take my time to get reset with proper form between reps on complicated lifts like the snatch)
Snatch: 89#
WOD: 8:32 15-12-9 (15@89#, 12/9@55#)
Make that 15@67#
Yet again in Teterhole
5 Rounds, each as fast as possible, with 1 minute rest between of:
10 DB Squat 50#
10 DB Deadlift 50#
10 DB Push Press 50#
10 Weighted Pullups 25#
30 Double unders
19:35
Coming home tonight, looking forward to a fun week with you Supple Leopard Ninjas!
Snatch: Worked up to 104# Power Snatch
WOD: 9-7-5 @94# 4:58
saturday: worked on OHS again, increasing weight
from 5 reps at 57# to 3 reps at 92#
15, 12, 9 @ 135#s
7:12
WOD(C): 10:02 Rx’d. Accidentally did C&Js.
A: 9:54 tx
Saturday Oly Lifting
Worked on snatch pulls at 79#, from boxes then ground
C&J 4×3 at 79#
Snatch: 115-125-135(f)-135(f)-135(f)-125-125 (forgot how to shrug… womp womp)
C&J: new clean PR at 170 (1# hah!) but chickened out on the jerk, even though I just put that overhead 2 days ago. Went down to 160# for 3 solid C&Js.
3/4 way up on a 200# Front Squat (gahhhh so close)
95# prowler sprints = jello legs
Chipotle fajita bowl with extra meat and guac = happy belly
On Wed 2/1: Snatch work, worked up to full snatch single: 169#